# Self-Myofascial Release Effect With Foam Rolling on Recovery After High-Intensity Interval Training

PMID: 31681002
Journal: Frontiers in Physiology
Published: 2019
Authors: Laffaye G, Da Silva DT, Delafontaine A

## Question

Does self-myofascial release with a foam roller after a Tabata squat HIIT session improve DOMS, range of motion, and biomechanical jump recovery?

## Summary

After a Tabata squat workout in trained young men, foam rolling one leg reduced delayed muscle soreness and improved hip range of motion, but it did not restore jump performance over the next 48 hours.

## Population

- Healthy trained young male boxers.
- Sample size: 20
- Age: 24.45 +/- 3.35 years
- Sex: Male
- Fitness level: Regional intermediate boxing level; at least two training sessions per week
- Health status: Healthy with no lower-limb pain or recent interfering pathology

## Methodology

- Within-subject controlled recovery experiment
- Single HIIT session with immediate, 24 h, and 48 h follow-up
- Boxing club/research testing context
- Controlled study design.

## Protocol

- Tabata squats plus foam rolling.
- Modality: Bodyweight squats and foam rolling.
- Work intervals: 20 s air squats.
- Recovery: 10 s rest.
- Sets or repetitions: 8 squat intervals; foam rolling three sets/two 60 s bouts per exercise on one leg.
- Intensity: Maximal squat repetitions; foam rolling 7/10 VAS.
- Session duration: 4 min Tabata plus warm-up and foam rolling.
- Frequency: Single session.
- Program length: Single session with 48 h follow-up.
- Progression: None.
- Unmassaged control leg.
- Modality: Same Tabata squat session without foam rolling on comparator leg.
- Work intervals: 20 s air squats.
- Recovery: 10 s rest.
- Sets or repetitions: 8 intervals.
- Intensity: Maximal squat repetitions.
- Session duration: 4 min Tabata plus warm-up.
- Frequency: Single session.
- Program length: Single session with 48 h follow-up.
- Progression: None.

## Outcomes

### DOMS
Status: improved
Foam rolling reduced soreness more than the unmassaged control leg.

Foam-rolling effect p<0.05; interaction p<0.002.

### Jump recovery
Status: no clear change
Foam rolling did not restore jump performance, power, force, or leg stiffness.

No massage effect or interaction for key jump outcomes.

### HIIT fatigue
Status: worse/safety concern
The Tabata squat session reduced jump performance and increased soreness.

Squat jump height p<0.00001; DOMS p<0.0001.

### Hip ROM
Status: improved
Hip range of motion increased over follow-up, but massage-specific effects were limited.

Hip active extension ROM p<0.0001; no massage effect reported.

## Practical Insights

- Foam rolling can be positioned as soreness relief, not performance restoration.
- A 4-minute Tabata squat session can meaningfully impair jump performance for 48 h.
- Recovery content should distinguish pain perception from readiness to perform.

## Limitations

- No placebo or sham foam-rolling group
- Male trained boxers only
- Single acute protocol
- Blinding was not possible
- Only 48 h follow-up

## Safety And Adherence

- No adverse events or injuries were reported.
- DOMS increased after HIIT and was measured as a recovery/safety-relevant symptom outcome.
- Participants with lower-limb pain, recent pathology, lower-limb surgery, or lower-limb injury during the protocol were excluded.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/31681002/) (pubmed)
- [DOI](https://doi.org/10.3389/fphys.2019.01287) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6805773/) (full text)

## Agent Guidance

Preserve the paper-level scope of this note. Do not generalize beyond the population, protocol, measured outcomes, and limitations above.